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  1. #1
    Brazy is offline Junior Member
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    dog crap training questions

    ** i read a post by pheezer that links up to some d/c training.. but i am still not 100% sure how to do it**

    currently i've been training MAX OT.. and its worked great for me..

    i've been training for just over 2 years.. and id really like to get

    serious about my training.

    i just need some help figuring out a routine.. something to note.. i

    can't goto the gym on mon or tuesday.. i have a 5 day pass at my gym

    favorite exercises for body parts.. top 3 fav in order

    chest: flat bench dumbell press,

    triceps: parallel dips + weight, parallel with dips between bench's

    with weight on lap, french press

    biceps: ez bar/barbell curl

    back: pull ups with weight, one arm dumbell rows, dead lifts

    legs: lunges, squats, leg press

    forearms: wrist curls, hammer curls

    traps: barbell shrugs

    shoulders: dumbell press, arnold press

    ** its just im not sure if id do drop sets properly or know when to do

    negatives.. i dont think i follow 100%.. i just basically need to know

    how to perform these things.. like drop sets.. would that be say.. flat

    dumbell press.. 75lbs x 8 reps to failure.. 30 second rest.. mash off

    3-4 to failure.. 30 seconds.. 1-2 to failure?? and im done my chest stuff? whats a static hold? negative?

    WED- Chest shoulders triceps back width back thickness
    so warm up for everything on lighter weight..

    dumbell flat bench.. 75lbs x 8 to failure.. 30 second rest, x4 to failure.. 30 second rest.. 1 to failure.. static hold??.. negative???
    now when do i stretch? how do i stretch?

    dumbell press.. 50 x 8 to failure, follow as above?

    weighted dips.. same as above?

    back.. pull ups with weights as above?

    dead lifts.. same as above

    FRI- biceps forearms calves hams quads

    SUN- Chest shoulders triceps back width back thickness

    what about traps and abs???

    or should certain exercises see more reps?

    thanks

  2. #2
    usualsuspect's Avatar
    usualsuspect is offline Anabolic Member
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  3. #3
    Brazy is offline Junior Member
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    yeah thanks.. thats what i did and read that same article.. my questions regarding traps, abs, rest pause.. static hold, negatives and more or less reps still hold...

  4. #4
    DARKSEID's Avatar
    DARKSEID is offline Senior Member
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    Quote Originally Posted by Brazy
    yeah thanks.. thats what i did and read that same article.. my questions regarding traps, abs, rest pause.. static hold, negatives and more or less reps still hold...
    I always do my abs at home, traps are worked through deads,upright rows, and I would do shrugs. Negatives are 6-9 second when your coming down with the weight, then you explode it up. after 8 reps or whatever your set calls for you take 15 deep breaths and do your set of 4, then 15 breaths and your last 2. Static hold -example, if you were doing inclines, you would hold the weight at arms length, if I remember correctly I think it's 30 seconds. Then you do the stretch for that bodypart.

  5. #5
    Brazy is offline Junior Member
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    so for all my exercises, after a warmup it looks like this

    exercise X @ 200lbs x 8 reps to failure.. (each rep, comming back down i bring it down in 6-9 seconds).. now i breath deep and 20 seconds smash off another 3-4 (each rep, comming back down 6-9 seconds?) and deep breathes and 20 seconds later go for one more, coming back down in 6-9 seconds.. than right after i go do the extreme stretch and its off to the next body part?

  6. #6
    phreezer's Avatar
    phreezer is offline Respected Member
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    I believe that DC has backed off of the extreme static holds... This is his program.. And I'd like to do a complete breakdown for you and explain every nuance of the program.. but I simply don't have time.. it would take me days.. and the answers are allready out there..posted by DC on his own board.. this link will take you there...

    http://www.animalkits.be/phpBB/viewt...&forum=11&1349

    This is from DC himself... in this 90 page thread...(Yep, I said 90 page thread) you'll find every conceivable question and answer about the program.
    Last edited by phreezer; 02-23-2004 at 06:11 PM.

  7. #7
    DARKSEID's Avatar
    DARKSEID is offline Senior Member
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    Quote Originally Posted by Brazy
    so for all my exercises, after a warmup it looks like this

    exercise X @ 200lbs x 8 reps to failure.. (each rep, comming back down i bring it down in 6-9 seconds).. now i breath deep and 20 seconds smash off another 3-4 (each rep, comming back down 6-9 seconds?) and deep breathes and 20 seconds later go for one more, coming back down in 6-9 seconds.. than right after i go do the extreme stretch and its off to the next body part?
    yes, but it would be a good idea to check out the link phreezer put up. I've read over the 90 pages multiple times to make sure I had everything down how it was supposed to go. I also printed it out for the gym in case I forgot anything

  8. #8
    Brazy is offline Junior Member
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    sweet.. thanks bros

    although i've only read 20 pages.. i think i've figured it all out

    gonna hit up this d/c training wed/fri/sun

  9. #9
    Royal_Mako_Rumble is offline Junior Member
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    animal.kits

    How come the animalkits.be site only lets some ppl in ...


    You cant get into it to read or post.. it just one day restricted me from it, whats the go???

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